Name: Playbook - Amanda Amaral - WEEK 3 - DAY 3 : Glutes + Hamstring
Uploaded: 2021-03-10T17:28:57.405Z
Duration: 60 min
Description: WEEK 3 - DAY 3 : Glutes + Hamstring

▫️ WARMUP

Workout breakdown:

➵ DB sumo squat X Pulse squat
➵ DB single leg hip thrust 
➵ Bulgarian split squat
➵ Single leg deadlift 
➵ Barbell deadlift 
➵ Glute cable kickbacks
➵ Cable pull through

Side leg swings with calf raises

Front leg swings

Cross body toe touches

Start in an all-fours position with your hands under your shoulders and knees under your hips. Without shifting your hips, lift your knee out to the side. Keep your core engaged so your body does not rotate open with your knee lift.

Repeat 10 each side

Banded Glute fire hydrant

Drive through heels, contracting the glutes to send hips toward the ceiling.
Drive knees outward, then return to center, keeping tension on the mini band the whole time. Lower back down, then repeat.

Glute bridge with abduction

WARMUP

Toes pointed out at 45 degrees
Torso leaned slightly forward
Inhale as you bend your knees and sink your hips down until your thighs are parallel to the floor
Exhale and drive through your heels back to starting position

DB sumo Squat

Sumo pulse squat

Superset

DB single leg hip thrust

Maintain evenly distributed weight in your whole foot. Don’t shift forward on the toes or exaggerate pushing through the heel

Bulgarian split squat

Single leg deadlift

Barbell deadlift

At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. 
It's important to make sure you're engaging your glute and not arching your back.

Glute cable kickbacks

Let the weight pull the hands/arms back, while simultaneously leaning the torso forward. Make sure you mainly move from the hips, and don't push the knees forward. Make it a hip movement/deadlift, not a knee movement/squat. From the bottom position, think "glute bridge" and finish with a solid glute contraction.

Cable pull through

WEEK 3 - DAY 3 : Glutes + Hamstring

Helen

Beck

Tani

WEEK 1 - DAY 1 : Legs + Glute

Lujain

WEEK 1 - DAY 2 : Arms + Shoulder & ABS

Similar to my last comment on the previous workout, I wasn’t sure what muscle I was meant to feel. For example on the Bulgarian split squat, I felt it more on my quads than glutes as I wasn’t sure if my upper body was meant to be straight or 45 degree, and if my split stance was meant to wide or close. Also, I wasn’t sure if it was meant to be 12 for each leg or in total for both legs.

WEEK 3 - DAY 3 : Glutes + Hamstring

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